T-Bar Row - Chest Supported

Lie chest-down on the T-Bar machine pad. Grip the handles and pull toward your chest. The pad prevents you from cheating with your lower back.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the T-bar row machine to your height and load the desired weight plates.
- Lie face down on the chest support pad, ensuring your chest is comfortably positioned and your feet are flat on the ground.
Step 2Grab the Handles
- Reach down and grab the handles or the bar with a neutral grip (palms facing each other).
- Ensure your arms are fully extended and your shoulders are relaxed.
Step 3Position Your Body
- Engage your core and retract your shoulder blades to prepare for the lift.
- Keep your head in a neutral position, looking slightly ahead rather than down.
Step 4Lift the Weight
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Aim to bring the handles to your lower ribcage, keeping your elbows close to your body.
Step 5Lower the Weight
- Slowly extend your arms back to the starting position, ensuring control throughout the movement.
- Maintain your chest against the pad and your body position throughout the lowering phase.
Step 6Repeat
- Continue to perform the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form and control with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully set the handles back down.
- Stand up from the machine, ensuring to keep your back straight and avoid any sudden movements.